2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

Author Archive

8.27.2016

Announcements

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CrossFit San Ramon – CrossFit

Split Jerk (to max drop 15% 5×2)

Metcon (AMRAP – Reps)

4:30 min amrap w/2 min break

6 Burpee box jumps 24/20

6 T2B (rx+) C2B

*2 min break

4:30 amrap

1 Rope Climb

2 Wall Climbs

*2 min break

4:30 amrap

5M Plate Push 45/25

5M OH Lunge


Gymnastics


Announcements

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CrossFit San Ramon – CrossFit Skills

Deficit Push-ups (4×5)

On plates or Parallettes

Negative Pull-Ups (4×5)

3 secs down

Metcon (Weight)

20 Min EMOM

Min 1: Row 250m

Min 2: L-Sits (30-40 Secs)

Min 3: 4 TGU 35/53

Min 4: Rest

Record Weight of TGU


8.26.2016

Announcements

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CrossFit San Ramon – CrossFit

Metcon (Time)

Partner Medley for time – 45 min cap

person A run 200M Person B max effort burpees ( each burpee = 1 sec off your time)

100 Hang Power Cleans 75/53

80 OHS

60 Front Squat

40 Push Press

20

Sumo Deadlift High Pull

10 Power Snatch

Person B run 200 M Person A max burpees (each purpee = 1 sec off time)

10 Power Snatch

20 SDHP

40 Push Press

60 Front Squat

80 OHS

100 Hang Power Clean.

CANNOT DROP THE BAR – must pass to partner. 2 min penalty for each bar drop

*Sub rowing for Running – NOT RX*


8.26.2016

Announcements

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CrossFit San Ramon – BootCamp/Crossfit Prep

Metcon (Time)

For time

1 Flat Mile

50 KB Swings 18/9

800 M Run

25 Box Step Ups 20/16

400 M Run

25 Burpees

500M Row

50 Air Squats


8.25.2016

Announcements

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CrossFit San Ramon – BootCamp/Crossfit Prep

Speed

10×100 m sprints

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

400 M run with Med Ball 10/6

20 Wall balls

20 Kayakers

*3 burpee penalty every time you drop/set down the ball*


8.25.2016

Announcements

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CrossFit San Ramon – CrossFit

Pendlay Row (8×5 build to 5 rep max record heaviest)

Metcon (AMRAP – Rounds and Reps)

Balls Crazy!

18 min AMRAP

200 OH Med Ball Carry 20/14

10 Med Ball Cleans

10 Wall Balls

20 Kayakers

*3 Burpee penalty for dropping the ball*


Weightlifting

Announcements

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CrossFit San Ramon – CrossFit Skills

Warm-up

8 min alternating emom

– :30 second plank hold

-10 wall balls

Burgener warm up for clean

Dead stop front squat (1×1)

-Spend 12 minutes and Work up to heavy single

– RECORD YOUR WEIGHT:)!

Clean Pull (7×3 @ 80% of your clean)

EMOM

10 Minute EMOM @ 70% of your clean

-1 power clean + 1 hang clean + 2 front squats


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